Can not believe this weather - running this AM was just as nice as my runs in Florida!!!! Hang on though - we are still liable to get some winter - enjoy it while you can.

Next weekend is the Hypo Half. Feet on Fire do have some participants plus we will be looking after the water station at the corner of Christina and Michigan, as well as crossing runners. I think we presently have 5 people however the more the merrier - so please do not wait for an invitation - show up at 8AM (or when you can. The walkers start at 7:45 - so they should be going past us starting at 8:10 and the fastest runners will start to pass at around the same time. We are planning to go to breakfast at around 8:30 to return at 9:10 - at Shellys - Dennis has breakfast arranged (BTW - it is Dennis's Birthday that day - so come out a celebrate with him. I will have safety vests for all - if you have any noise markers - please bring them. We should be finished around 10:30 or so (maybe 11AM latest)

Next weekend - Saturday 6th - I will be leaving OnEdge Fitness to drive to Arkona for a longer run - I know it is down week for most of the programs but it will still be worthwhile doing the hills in Arkona. you can either car pool with us at 7AM or meet us at the ball diamond at 8AM - either way OK. Depending on the weather and how I feel, I may decide to do my long run on Sunday (after the HH) in Arkona as well. This will be unplanned but if you would like to run after lunch on the 7th - let me know.

PASS THE WORD PLEASE - Feet on Fire C25K will start on Feb 29th . Our program is one that will address all aspects of a new or new again runner, including technique, cross training and a schedule that will challenge but also gentle enough to complete without undue stress.

I posted a new book title on our face book page however will put it here again, in case some are not on face book. "The-Oxygen-Advantage" is a must read. Seems like we all breath too much. The book has some unique reasoning and good exercises. I found it a little boring in the middle because the author talks about mindfulness etc., which is a topic I teach with Chi Running. Anyway - here is a link to Amazon.ca where you can read an exert from the book to see if you might read it - I bought a Kindle version since it is less expensive in that format. The-Oxygen-Advantage

So.... Just a couple of last thoughts from me because simply running does not make you a better runner!

#1 You have to slow down to get faster#2 Most people run at their "junk zone" pace - too fast to have an aerobic effect and too slow to have any speed effect!!#3 When you do speed work you have to go fast enough that it is uncomfortable.#4 When you do your LSD runs, (except for Race Pace portions) they should be uncomfortably slow#5 FORM is KING. Tall, fast turnover, quiet foot fall, low impact, high heels, quick turnover, and engaged core should be practiced on every run and it is easier to do that when you are running slow.#6 Strength is an integral part of being a good runner. If you are not doing some strength training, you are not going to be the best runner that you can be!. #7 Rest is all important in making you a better runner (including sleep) Recover between speed sessions and recover after long runs.

We give you training plans and offer ideas about the pace and other important running ideas etc. Are you following them? Do you need help?